Videos
Instructions
- Place your hands shoulder-width apart on the floor and your feet on a musculation bench.
- Wrap a resistance band under your hands and over your hips or thighs.
- Start in a pike position with arms straight and hips elevated.
- Bend your knees and pull them toward your chest, keeping your spine neutral.
- Extend your legs back to the starting position under control.
Technical Tips
- Engage your core to prevent sagging through the lower back.
- Move slowly and with control to maximize core activation.
- Keep your arms locked and shoulders stable throughout the movement.
Breathing Tips
- Inhale as you bring your knees toward your chest.
- Exhale as you extend your legs back to the start position.
Medical restrictions
- Lower back pain or instability
- Shoulder impingement
- Recent abdominal surgery
Description
The Banded Pike Leg Extension on Bench is a dynamic core and lower-body exercise that combines strength, control, and mobility. With the feet elevated on a musculation bench and the arms fixed in a pike position, this movement involves pulling the knees toward the chest and then extending the legs back using resistance provided by an elastic band. The unique body positioning activates the abs and quadriceps while stabilizing the shoulders and spine. The resistance band adds intensity and helps reinforce control throughout the range of motion, making it an excellent tool for progressive overload. This exercise is especially valuable for athletes and functional fitness practitioners looking to improve midline stability, hip flexor control, and lower-body strength without machines. It also enhances movement awareness and coordination, making it suitable for advanced warm-ups or core-focused training blocks. The elevated position increases difficulty, requiring precise engagement of stabilizing muscles across the entire kinetic chain.
What muscles do I target with the banded bench pike leg extension?
This exercise primarily targets the abs and quadriceps, with secondary engagement of the glutes, hip flexors, and core stabilizers.
Is the banded pike leg extension a good core exercise?
Yes, it's highly effective for core training as it challenges abdominal control, hip mobility, and full-body coordination.
Can I do this exercise without a resistance band?
Yes, it can be done without a band, but using one adds progressive resistance and helps develop strength and control.
Is this movement suitable for beginners?
It is more appropriate for intermediate users due to the elevated position and core demand. Beginners can start with floor-based knee tucks.
What’s the purpose of elevating the feet on a bench?
Elevating the feet increases the difficulty by shifting more weight forward and intensifying core engagement.